*Make sure people aren't squatting in the bottom of the swing. It's kinda like the position of hiking a football at the bottom. Chest is up. Use hips power to get weight up. The top position can end at the top or go to eye level.

Day 2

Open 3rd Phase: 15 min

3x alternating20 second hollow hold20 secondsuperman hold

2x20Clam ShellsLeg Raises, each side

2x20 bridgesPartner leg raises Partner seated straddle

2 min plank (can break up in sets)

Day 2

Beginning Pukulan: 10 min

3x alternating20 second hollow hold20 secondsuperman hold

2x20Clam ShellsLeg Raises, each side

2x20 bridgesPartner leg raises Partner seated straddle

Video Demos:

**with seated straddle above, partner stands in between legs facing person on ground. Holds stick parallel to ground. Partner on ground grabs stick and pushes down to use as leverage to help raise legs off of ground. 4th video shows close to what we are doing.

Day 3

Open 3rd Phase: 20 min

5 min 1-leg deadlift work

5 Rounds10 1-leg deadlifts20 OH walking lunge30 Single-unders

Time cap: 13 mins

Notes: Walking lunge can be with a single dumbbell or two depending on how well they can hold It up.

Day 3

Beginning Pukulan: 15 min

5 min 1-leg deadlift work

3 Rounds10 1-leg deadlifts20 OH walking lunge30 Single-unders

Time cap: 10 mins

Notes: Walking lunge can be with a single dumbbell or two depending on how well they can hold It up.

Video Demos:

Straight back, neutral neck, point toe back. Small bend in the knee. Video shows him using two kettlebells, only use one. Set on the outside of foot on ground. Keep hips squared to the ground.

*try to get them to not have a double-jump in between rope coming around. A lot of people start out with the double jump and we want to get them to do it like the video.